OLYMPIC WEIGHTLIFTING WORKOUT

2018.11.11 Oly Wkouts

Week 4 – Strength Cycle, test your strength endurance

#1
Cl (Fl/Bkn)  50/5  60/4  70/3  75/2  80/2  85/2  test/2, test-10%/2×2
F.Sq  40/7  50/5  60/5  70/5  75/5×2
Cl Deadlift + Shrug  70/5  80/5  90/5  100/4×3

others:
DB Bench  light/8×2  more/5×2  heavy/4×3
Lat Pull Dn  8 x 4 sets
Barbell Bicep Curls  8 x 4 sets

#2
Sn (Fl/Bkn)  40/6  50/5  60/4  70/3  75/2  80/2  85/2  test/2, test-10%/2×2
SQ  40/8  50/6  60/5  70/5  75/5  80/5  test/5, test-10%/5
Cl Pull (3 Pos)  70/6×2  80/6×3

others:
4 Rounds
10 KB Swings  (32/24)
10 Toes 2 Bar

#3
PSn (3 Pos)  40/6  50/6  60/3  70/3  75/3  80/3×3
Sn Pull (pause 1st)  70/5  80/5  90/5×2 (pause 1st – only pause 2″ off floor on 1st rep in each set)
F.Sq  50/5  60/5  65/5  70/5  75/5  80/5×2

others:
Inc DB  5 x 5
30 strict Pull Ups (or Ring Rows)

#4
PCl + Jerk  50/6  60/5  65/4  70/3×3
Jerk  (rack)  65/3  75/3×2  80/3×3
F.Sq  50/5  60/5  65/5  70/5  75/5  80/MAX reps

others:
Arnold Press  12 x 4 sets
Barbell Sit UP  10 x 4 sets
Barbell Roll Outs  10 x 4 sets

#5
Cl/J  50/4  60/3×2  70/3  75/2  80/1×2
Sn Bal  50/5  65/4  80/3  90/2  95/2×3
Sn Pull (3 Pos)  70/6×2  80/3×2  90/3×2  100/3×3

others:
Sn PP  5 x 5
Reverse KB Lunge  8 x 4
Tricep Cable Ext  12 x 4

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2018.11.04 Oly Wkout

Did you enjoy that extra hour of rest this weekend??

4 November 2018
Week #3 – more Pulling practice

#1
Cl Pull + Cl (HH)  50/4  60/3  70/3×2
Cl (Bkn-Low)  70/3×2  80/2×2
Cl Pull + Cl  70/3  80/2  85/1×3
SQ  50/8  60/5  70/5  75/4×3
RDL  50/8×2  60/5×2  70/4×2

Others :
Alt DB (Standing) Military  5 x 5
Ring Rows  10 x 5

#2
Sn Pull + Sn (HH)  50/4  60/3×2  70/2
Sn Pull + Sn  70/3  75/2  80/2  85/1×4
Sn PJ  60/4  80/3  90/3  100/3×3
F.Sq  50/5  60/4  70/4  75/4×2

Others :
Press in Split  8 x 4
20 Static Toes 2 Bar

#3
Sn Pull + PSn (Bkn-Low)  50/4  60/3  70/2  75/2  80/2  85/2  90/2×3
Sn Pull (Bkn-Low)  80/4×2  90/4×4
SQ  45/8  55/6  65/5  70/5  75/5  80/5  85/2×3

Others :
Inc DB  5 x 5
Chin Up  max x 4
Dips  max x 4

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3  75/3×2  80/3×2
F.Sq + J  (hold split)  60/3  70/3  75/2  80/(2+1)x3
Jerk Dips (hold 3 sec at bottom of Dip, then stand)  80/4  90/3  100/3  105/3  110/3×3

Others :
Bench 50/8×2  60/6×2  65/5×2  70/5×2  75/4×2
GDMN  12 x 4
ABS 100 reps

#5
F.Sq  50/4  60/4×2  70/4  75/4  80/3×3
~ 15 min rest
Sn  50/4×2  60/3×2  70/2×2  80/2×2  85/1×2  90/1×3
Cl/J  50/4  60/3  70/2  75/1×3

Others :
Box Jump  6 reps x 4 sets
BB Bicep Curls 12 x 4 sets
ABS 80 reps

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2018.10.28 Oly Wkouts

Week #2 – still working on the Pull

#1
Cl Pull (Fl) + Cl  (Bkn-Low)  50/4  60/3  65/3  70/3  75/2  80/2×3
SQ  50/10  60/8  70/5×4
RDL  50/8×2  60/5×2  70/4×2

Others:
Arnold Press  max/12 x 2 sets
Goblet Reverse Lunge  max/6 ea x 2 sets
Plank  2 min accumulated

#2
Sn Pull (Fl) + PSn (Bkn-Low)  50/4×2  60/3×2  70/2×2  75/2  80/2×2  85/2×2
Sn PJ + OHSQ  60/4  75/3  85/3  95/3×3
F.Sq  50/5  60/4  70/4  75/4×2

Others :
Press in Split  5 x 5
Hypers  12 x 4
Reverse Hypers  12 x 4

#3

SQ   45/8  55/6  65/5  75/4  80/3  85/2  90/1×2  80/2×2 (speed w 80’s)

(10-15 min break)
Sn   50/4×2  65/3×2  75/2  80/2  85/1×2  90/1  95/1×3
Sn Pull (pause Bkn)  90/4×2  100/3×2  105/2×3

Box Jump  6 reps x 4 sets
Bicep Curls
Bar Roll Outs  10 x 3
Bar Sit Ups  10 x 3

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3×2  75/3  80/3×2
F.Sq + J  (hold split)  60/3  70/3  75/(2+1)x4
Jerk (hold split)  80/2  85/1×5

Others :
Bench 50/8×2  60/5×2  70/5×2  75/4×3
Hyper w Reverse Arm Flys 10 + 5 /3 sets
ABS 100 reps

#5
Cl (pause Bkn)  50/5  60/4  70/3  80/2  85/2  90/1×5
Cl Pull (pause Bkn)  80/3  90/2  100/2×2  105/2×3
F.Sq   50/5  60/4×2  70/3  75/3  80/2×5

Others:
DB Rows (hold @ chest 3 secs)  max/15 x 2 sets
Side Plank  2 min accumulated (1 ea side)
Barbell Bicep Curls   8 x 3

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2018.10.21 Oly Wkouts

#1
Sn Pull (Fl) + PSn (Bkn-Low)  50/4×2  60/3×2  70/2×2  75/2×2  80/1×3
Sn Bal  60/4  70/3  80/3×4
F.Sq  50/5  60/4  70/4×4

Others :
Press in Split  5 x 3
Hypers w/ Bent Fly (hold 3 sec)  12 x 3

#2
Cl Pull (Bkn-Low) + Cl  (Bkn-Low)  50/4  60/3  65/3  70/3  75/2  80/1×4
SQ  45/10  55/8  65/6  70/5  75/4×4
RDL  50/8×2  60/5×2  70/5×2  75/5×3

Others :
DB Seated Arnold Press  5 x 4
Ring Rows / Inverted BB Rows  8 x 4

#3
Sn Pull + Sn (HH)  40/4  50/4  60/3
Sn Pull + Sn  60/3  65/3  70/2  75/2×4
Sn Pull (Bkn-Low)  80/4×2  90/3×3
SQ  45/12  55/10  65/8  70/6  75/5×3

Others :
Inc DB  5 x 4
Chin Up  Max x 3
Dips  Max x 3

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3×2  75/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x3
Jerk (dip holds)  80/2  90/3×5

Others :
Bench 50/8×2  60/5×2  65/4×2  70/3×2
GDMN  8 x 3
ABS 80 reps

#5
Sn  50/4×2  60/3×2  70/2  75/2
Cl/J  50/4  60/3  70/2  75/1×2
SQ  50/10  60/8  70/6  75/5×5

Others :
KB Swings  10 x 3  (32/24 KG)
Toes 2 Bar  10 x 3

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2018.10.14 Oly Wkouts

4 Weeks – Week #1, More Pulls & Overhead

#1
Cl Pull + Cl (HH)  50/4  60/3  65/3
Cl (Bkn-Low)  65/3  70/3
Cl Pull + Cl  70/3  75/2  80/2×2 . 85/1×2
SQ  50/8  60/5  70/5  75/4×4
RDL  50/8×2  60/5×2  70/4×2

Others :
Alt DB (Seated-Opposite Foot on Floor w other raised) Military  5 x 5
Ring Rows  10 x 5

#2
Sn Pull + Sn (HH)  50/4  60/3  65/3
Sn Pull + Sn  65/3  70/3  75/2×2  80/2×3
Sn PJ + OHSQ  60/4  80/3  90/3  100/3×3
F.Sq  50/5  60/4  70/4  75/4×2

Others :
Press in Split  8 x 4
20 Static Toes 2 Bar

#3
Sn Pull + PSn (Bkn-Low)  50/4  60/3  70/2  75/2  80/2  85/2×3
Sn Pull (Bkn-Low)  80/4×2  90/4×2  95/3×3
SQ  45/8  55/8  65/5  70/5  75/5  80/5×3

Others :
Inc DB  5 x 5
Chin Up  max x 4
Dips  max x 4

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3×2  75/3×2  80/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x3
Jerk (hold split)  80/2  85/1×5

Others :
Bench 50/8×2  60/5×2  65/5×2  70/5×2  75/4×2
GDMN  12 x 4
ABS 100 reps

#5
Sn Bal  50/5×2  65/3×2  75/3   85/3  90/2×3
Sn Deadlift (4 sec decent)  80/5×2  90/5×2  100/4×3
Cl Shrugs (rack pulls from HH)  75/8×2  85/8×2  95/5×3
Sn Press in Bottom (or Sn PP into OHSQ)  8 x 4 sets

Others :
Box Jump  6 reps x 4 sets
Bicep Curls
ABS 80 reps

_____________________

if you’re competing in Halloween Open
Prep Week –

#1
Sn  50/4×2  60/3×2  70/2  75/2  80/2  85/1  90/1  95/1  98/1  test/1×3*
* (only three misses allowed)
Sn Pull (3 Pos)  80/6×2  90/3×2  100/3×3
SQ  50/7  60/5  70/3  80/2  85/1×3

others :
Sn Press in Bottom (or Heaving Sn Bal)  5 x 5
Bar Sit Up  10 x 3
Bar Roll Outs  10 x 3

#2
Sn  50/4×2  60/3×2  70/2  75/2  80/1×2
Cl/J  50/4  60/3  70/2  75/1  80/1
F.Sq  50/5  60/4  70/3  75/2  80/1×3

#3
Sn  50/3×2  60/2×2  70/1  75/1×3
Cl/J  50/3  60/2  70/1×3
SQ  50/7  60/5  70/3×2

#4
Sn  50/3×2  60/2  65/1  70/1×2
Cl/J  50/3  60/2  65/1×2

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